HOW: Start on your hands and your feet, have your hands positioned under your shoulders. To begin the exercise, assume a high plank position, while keeping your body straight lower your chest down towards the ground as far as you can, explosively push up so that your hands leave the ground. Softly absorb on the impact and move directly into the next push up and repeat.
FEEL: This should feel like an upper body workout, your shoulders, chest, and triceps. You should also feel your core and your glutes/quads working to maintain a straight body from your heels to the back of your head.
COMPENSATION: Keep your body in a straight line, don't hike your hips high in the air or let your butt sag to the ground. Stay evenly balanced through both arms as you lower down and explosively push up. Do not use momentum from your lower body to perform the plyo movement, push only from your arms and upper body.